High in protein, healthy, and ideal for muscle recovery
High in protein, healthy, and ideal for muscle recovery
At Aurora Personal Training in Eindhoven, we believe that good nutrition should be simple, nutritious, and practical. This smoked mackerel salad on bread is a perfect example: rich in protein, healthy fats, and flavor — ideal as lunch, a post-workout meal, or a nourishing snack.
Smoked mackerel is a fatty fish with an impressive nutritional profile. It contains:
High-quality protein → essential for muscle recovery and muscle growth
Omega-3 fatty acids (EPA & DHA) → support recovery and help reduce inflammation
Vitamin B12 → important for energy levels and nervous system function
Vitamin D → supports immunity, bone health, and muscle function
👉 This is why we regularly recommend fatty fish as part of a nutrition strategy for strength training.
By combining mackerel salad with whole-grain or sourdough bread, you create a complete and balanced meal:
Protein for recovery
Healthy fats for satiety
Slow-digesting carbohydrates for stable energy
Fiber for healthy digestion
Perfect for athletes who want to lose fat without losing muscle, or who are focused on building strength.
100 g smoked mackerel (boneless)
50 g full-fat Greek yogurt
Fresh dill, finely chopped
Salt and pepper to taste
2 slices sourdough bread
Optional:
1 pickle, finely chopped
Radish or cucumber for topping
Toast the sourdough bread until golden and crispy.
Mix the smoked mackerel with Greek yogurt, dill, salt, and pepper until creamy.
Add chopped pickle if desired for extra freshness.
Spread the mackerel salad generously on the bread.
Garnish with extra dill or sliced radish.
💡 Tip: Also delicious with a squeeze of lemon juice or a few capers.
This smoked mackerel salad is ideal:
After strength training → supports muscle recovery
As lunch → long-lasting satiety
On busy workdays → quick and nutritious
During fat-loss phases → highly filling with quality nutrients
At Aurora, we combine strength training, nutrition, and recovery into one clear and sustainable plan. No crash diets — just smart choices that fit your life.
👉 Want to know how this meal fits your personal macros or training goals?
🔗 Plan a free intake at Aurora Personal Training in Eindhoven
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Roel van den Bogaard is personal trainer en oprichter van Aurora Personal Training, gespecialiseerd in krachttraining, mobiliteit en duurzame vitaliteit. Met jarenlange ervaring helpt hij ondernemers, professionals en expats om fitter, sterker en energieker in het leven te staan. Roel combineert wetenschappelijk onderbouwde trainingsmethoden met persoonlijke begeleiding en een high-end gym-ervaring, volledig afgestemd op jouw doelen en leefstijl.
Contact us today and schedule your free trial lesson!
